Step by step instructions, muscle activation and variants for the Warming Up in Lunge (six).
Warming Up in Lunge is a dynamic mobility drill performed in a deep lunge position. The "six" variation cycles through six different torso and limb movements — such as rotations, reaches, and elbow drops — within a single lunge hold to warm up the hips, legs, and thoracic spine simultaneously.
The Warming Up in Lunge (six) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
